Monday / 24 Feb 2014

Team “Legit” CFSD did AWESOME at Battle At The Barracks: Team Edition!  The team came in 3rd place overall with some outstanding finishes and numbers put up, first check out this 7min video our own Bill B put together!

WOD’s 1 and 2 were combined into one giant WOD.

WOD 1 was a 17 min AMRAP of:

10 Pull-Ups
20 Decline Push-Ups (Feet up on 20″ box)
30 Goblet Squats (1pd)

WOD 2 which was concurrent with WOD 1 was:

Run (about) 1 mile, we think it was a little further, but not much.

We came in 2nd place on WOD one with a total of 656 reps! And 17th on WOD 2 with a combined time of 40:40.

In WOD 3 see the video above! We had a combined total of 830#’s!! Good enough for another 2nd place finish!

To Joy, Rhonda, Steve, and Jon, we are all so proud of you, thank you for representing CFSD with class and effort!!

Thanks to the spectators who came out, there wasn’t many but it was IMPORTANT: Bill, Dakota, Ryan, and Coach Jason!

The CF Open begins this week!  Go get “SIGNED UP BRO” (<–please see video!), and get your mind right.  The first workout (14.1) will be released 5pm PST this Thursday.  We’ll do the WOD as a big group on Sat at 9am.  However if you cannot make Sat that is okay, just let us know and we’ll get you in and scored!

UPDATE on Kevin Ogar, in his OWN words!!

 

The team: Steve, Jon, Joy, and Rhonda

The team: Steve, Jon, Joy, and Rhonda

TODAY’S WODS

Level I

Warm-Up

20 Hip Circles (10 ea direction)
20 Air Squats
20 Double Arm Circles (10 forward & 10 back)
20 Push-Ups
20 KTE

Front Squat, review technique with 5 sets of 5 with an empty bar

Then work your way up to a trainer led 3RM for the day.

Finish w/

50 burpees
Rest 90 secs
30 burpees
Rest 90 secs
20 burpees

boys

Level II

Warm-up: 500 Meter Row
2 Sets
30 Second HS Hold
2-3 Muscle Ups

A) Back Squat 5@65%
3@75%
1@85%
1@90-95%
2×3@75-80%

B) AMRAP 9 MIN
5 Push-up
10 KBS 1.5/1
20 Double Unders

rhonda

SDPD

Warm-up: 500 Meter Row
3 Sets
15 Reverse Hypers
5 Negative Ring Rows
15 Second Hollow Hold

A1) Weighted Box Step-up 4×10
A2) KBS 4×10

B1) Farmer Carry 4×100
B2) Wallballs 4×10

C1) Row 500 Meter For Time

steve

BW & KB

Mobility: 5 min lacrosse ball on box PER leg, then 3 min PER leg achilles with bar

Warm-Up: 2 ROUNDS BW & KB Warm-Up

MuscleChainRecruitment/Core: 5 min Hollow Rock practice or 6 max holds if porficient

WOD: 6 sets w/1 min rest between each – Cap 30 mins

Set 1:
Sprint Lamp to Door
30 Burpees (squat landing)

Set 2:
Sprint
30 KBS

Set 3:
Sprint
30 Goblet Squats

Set 4:
Sprint
30 Burpees (squat landing)

Set 5:
Sprint
30 KBS

Set 6:
Sprint
30 Goblet Squats

joy

WOMEN

A) Back Squat 5@65%
3@75%
1@85%
1@90-95%
2×3@75-80%

B) Mojda’s Brief
25 Push-ups
25 Power Cleans 55#
25 GHD Sit-ups
25 Ring Rows
25 TTR
25 Burpees

jon

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